Gout can affect any age and gender but is most common in men. MayoClinic.com defines gout as a complex form of arthritis characterized by sudden, severe attacks of pain, redness and tenderness in joints. Bunions, more common in women, occur when your big toe points toward the second toe causing a bump on the inside edge of your toe. Leg exercises can help relieve pain associated with these two conditions. It is important to first discuss exercises with your doctor and always avoid doing exercises during inflammation.
Squat with a Ball
This exercise for gout and bunions requires balance and uses low resistance which is important for these conditions. Start by placing an exercise ball between the wall and the curve of your lower back. Your feet should be shoulder width apart with your toes separated as much as possible. Fitness Magazine explains to then bend your knees and lower to a 90-degree angle. Be sure to keep your shoulders level and your hips square. Hold this position for a few seconds working the leg muscles and then stand back up counting as one repetition. With gout only repeat this exercise for five to ten repetitions and one to two sets every other day.
Laying Down Band Pull
This exercises uses a small resistance band and can target bunions and the leg muscles. Start by laying down on a fitness mat. Lifting your legs directly above your hips, loop a thick piece of elastic or rubber band around both your big toes. Gently pull your toes away from each other using your feet and leg muscles. Hold this open position for a few seconds and then return to start. Repeat for five to eight repetitions and one to two sets depending on the severity of your bunion.
Single Leg Circle
Arthritis Today recommends Pilates for gout because of its low resistance and usage of body weight. Start this leg Pilates exercise by lying on a fitness mat with your arms by your sides and your palms facing down. Pointing your left foot, imagine reaching out towards the ceiling with your toe. Next rotate your leg slightly outward and trace a circle on the ceiling with your left leg. You will be moving your whole leg but keeping your hips still. Trace the circle on the ceiling five to eight times in a clockwise direction. Repeat in a counter-clockwise direction five to eight times to finish the left leg. Afterward switch to the right leg. Repeat one to three sets counting both legs as one set.
Object Lifts
Lifting objects works the legs, hips and toes and is a good way to help with gout and bunions. Plus this exercise requires balance and stability. Start by placing a variety of objects in front of you like pieces of paper, marbles and pencils. Ideally objects should be different sizes.
Stand with one foot on the floor. Using the other leg, try lifting different objects off the floor with your foot. As you progress try lifting objects off the floor and placing them into a small box. Repeat lifting the same objects with the other foot and leg.
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